While we assume the weather is on the improve because its now Spring, there is still heaps of variability out there and with this we still see lots of people succumbing to colds and flus as well as the typical seasonal assault on the sinuses - in part due to the huge amount of pollen in the air.

With the kind of bugs that we could be exposed to, it is still prudent to make sure we are satisfying our body's need for the basic nutrients that we know will help keep us strong in the event of exposure to some altogether nasty pathogen that may be looking for a new place to play.

The things we do everyday are the main things that will keep us strong, and we all know about the pillars of health we have spoken of before. Here is a simple list of do's and don'ts.

Don’t smoke.

Do Eat a diet with plenty of fruits, vegetables.

Do Exercise regularly.

Do Maintain a healthy weight.

If you drink alcohol, drink only in moderation.

Do Get adequate sleep.

Do Take steps to avoid infection by washing your hands properly and cooking meats thoroughly.

Now that you are doing all the basics, do you know what the basic nutrients we need are? I am sure you do, but lets do a recap just so we are on the same page. I am not going to go over ALL of the nutrients we need - this would mean a HUGE article and I don't want to bore you, so I will keep it relatively brief and include some you will know and perhaps some that may not be so obvious.

Vitamin A - traditionally found in things like cod liver oil(although these days its no longer easy to find a pure source) vitamin A is a real battler when it comes to our immune system and viruses. Studies have shown improved ability to protect against measles and in third world countries administration of Vit A was responsible for reducing the death rate in children associated with viral infection. It improves white blood cell function and with this enhances resistance to infection and carcinogens. Wholefood sources include, sweet potato(kumara), carrots, spinach and kale.

Vitamin B - We generally refer to using the whole range of "B's" as they do work together, the common ones however that can be associated to the immune system are:B2 - shown to enhance resistance to bacterial infections, you can get plenty of this vitamin from yoghurt, asparagus, spinach and other dark green leafy vegetables, chicken, fish, eggs. B5 - promotes the production and release of antibodies from our B-cells, and deficiency of vitamin B5 results in reduced levels of circulating antibodies - a very important part of our inner surveillance. Food sources to try are yogurt and avocado however, it is also found in good levels in a wide variety of foods such as lentils and split peas, sweet potatoes, mushrooms(in particular shitake) and broccoli.Folic Acid - A general rule you can use as a guide for Folate rich foods is to know that "Foliage" - as in leafy green vegetables will generally head you in the right direction for plenty of folic acid, so look for the old favourites such as spinach, beetroot greens, collard greens, silver beet etc.B6 - here research suggests that deficiency can depress aspects of the immune response. It is interesting to note that a deficiency is particularly common in teenage girls and young women, those who are more likely to be dieting and may relate to consumption of sugars and refined foods. It can lead to decreased white blood cell response and remarkably could lead to shrinkage of the thymus - a highly critical immune system organ. Great sources of B6 are poultry, seafood, bananas, papaya, chickpeas and again leafy green vegetables such as spinach. B12 - As a critical nutrient for cell growth this B vitamin is required for cells to mature and multiply. Folic Acid, B6 and B12 are all very much interdependent in the same process that involves our reproduction of healthy red blood cells - without one the others have to try and compensate in some way. Good natural sources include shellfish, poultry, eggs, fin fish and beef.

Vitamin C - OK, we do know this one, right? If you are wanting to up the effort internally to combat bugs then most of us are aware this vitamin is pretty important. Talked about as an anti-viral and anti-cancer nutrient by Linus Pauling many years ago. Vitamin C is used by the white blood cells to combat infections - when our body is challenged in this way we tend to use up Vitamin C very fast, the same is true for any form of stress. When under stress we use more Vitamin C, its the number one nutrient required by our adrenals to keep on top of things and can become depleted so topping up for most of us is a really good strategy. Food sources - most of us think of Citrus fruit, and this can be a good start if we have access to fully sun ripened fruit. For better sources look to Papaya, red peppers/capsicum, broccoli, kiwifruit, strawberries, pineapple and brussels sprouts.

Vitamin D - the sunshine vitamin. Another topic that we have covered in the past and the research continues to support this important nutrient as a key. Interesting to note is that some of the more up to date info goes into the fact that Vitamin D is needed and works in conjunction with other nutrients. Not a surprise to any of you though, because we all know that you understand your body is a complex system of systems, and all these systems(and nutrients) work together.One of the earlier findings with Vitamin D was when researchers noticed patients exposed to the sun produced internal signals that would help fight the bacterium responsible for tuberculosis. As well as sun exposure we can increase our Vitamin D levels by eating salmon, tuna, pork, eggs, shitake mushrooms.

Vitamin E - Like vitamin A this is another one of our fat soluble vitamins and supports overall health by ensuring the cell membrane is strong and flexible. Almonds are a great source of Vit E and it appears many in the "older" age groups may be low on this important anti-oxidant vitamin. Studies have shown a statistically significant reduction in infections in elderly volunteers who use 400 to 800 i.u daily. As with many things - we don't need alot, but we DO need it. As well as almonds try broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds.

Selenium - While selenium may not be seen as an immediate choice when hit by a cold or flu it may in fact be an immuno-stimulant. Researchers suspect that selenium deficiency may allow viruses to mutate into more dangerous pathogens and we certainly don't want that. Selenium has been shown to protect humans from the heart-damaging effects of cytomegalovirus (CMV) and is also one of the most critical nutrients for survival of AIDS patients. When it comes to cancers(which in a very simplistic way is an immune dysfunction) some studies have suggested that people with low selenium levels are at greater risk of bladder, breast, colon, rectum, lung, and prostate cancers. Food sources of selenium include organ meats, seafood, dairy, some vegetables(if grown in soil with selenium), Brazil nuts(make sure they are fresh).

Copper - Copper deficiency has been associated with an increase in infections. Research has shown that a diet deficient in copper affects the human immune system by reducing the activity of some of our cells that attack invading bacteria. Copper, Iron and Zinc have complex relationships and as with the rest of our nutrition require the correct balance.
Food sources of copper are shrimp, sesame seeds, cashews, chickpeas, lentils, spinach, swiss chard and kale.

Zinc - very important and very well known, we tend to pump through a lot of zinc when fighting an infection, so its always worth adding in more for short periods when there is action needed. Very good sources of zinc include spinach, asparagus, shiitake mushrooms. Good sources include sesame seeds, pumpkin seeds, garbanzo beans, lentils, cashews, and quinoa.

Probiotics - There are hundreds of different species of bacteria in your digestive tract. Researchers are finding evidence of a relationship between “good” bacteria and the immune system. For instance, it is now known that certain bacteria in the gut influence the development of aspects of the immune system, such as correcting deficiencies and increasing the numbers of certain T cells. And its all about the bacteria being compatible and working together in good numbers to make it difficult for any pathogens to get a foot hold. As far as foods sources go we need to look for fermented foods like yoghurt(forget the commercial products), sauerkraut, kimchee, kombucha, kefir, miso and any fermented food that has not been pasteurised.

Iron - An iron deficiency can in a sense paralyse the immune system response. As with any of our body's workings, if we have too much iron the system won't work optimally, so its knowing where that balance is. The immune system keeps invading microbes in check by depriving them of iron via a specific immune defence substance called lactoferrin, made in the intestine and is also found in mothers’ milk.
When it comes to food sources of iron of course most will turn to red meats and thats great. However this doesn't mean vegetables should be ignored as an excellent source - and for some people the vegetable sources will in fact be easier for them to digest and process - lentils and spinach, for example contain as much as one third of the daily requirement.

The other thing to be aware of when we are endeavouring to supply nutrient rich foods with out loading up too much on calories is that plant foods tend to have fewer calories per serving than animal foods.

Among plant foods, swiss chard, parsley, beetroot greens, collard greens, bok choy and asparagus are among the best sources. Turmeric is a surprisingly potent source of iron and of course has many proven benefits.

So I hope you are getting the idea here, we need to be continually giving our body a whole range of nutrients, all of the nutrients mentioned above work together with others, the constant feedback and interaction within our body systems is quite a remarkable thing. The way our body is able to control the production of additional components in the blood at the right time to fend off invaders is incredibly complex, so you can imagine if there is a missing link, the whole system will come crashing down

So rather than continue into information overload I think we will leave this one here and ask that you continue feeding yourself good, wholesome foods that will make sure your body is getting as much nutrition as possible to drive all the complex machinery that is our immune system.

What goes in your mouth is absolutely critical and DOES make a difference, regardless of who tells you otherwise, so eat well and live well.

Andy's bit - new website up and Book launch is imminentAs some of you may be already aware I have been birthing a book for the past four and half years. It is now complete and due to be launched at the end of this month.

It is very exciting to see its progress and that its all coming together as divinely planned. I received the outlines for the cover yesterday and have chosen one which makes it even more real. My publisher, Erica Glessing, and I have made last minute changes to the name this morning which is more in alignment with the book and the messages it carries.

If you would like to be kept up to date with the books progress, when it will be available on Amazon and the launch we are planning, then register here.

The book is titled "Angel Guidance to Connection, Strength and Courage".

The 7.1 formula, while simple has been a god send for those who have used it. The type of product that if you have it on hand and hit it hard at the first sign of something going on in the form of a sore throat or similar you will have a very good chance of nipping it in the bud very effectively.

The homoeopathic and non-homoeopathic ingredients contained in this formula have been traditionally used to relieve the congestion & fever of minor infections such as, colds, flu, upper respiratory tract and middle ear infections, tonsillitis and hay fever and to relieve the pain, heat, irritation & swelling of localised inflammations.

So remember, pain, inflammation or colds/flus - hit it hard with this straight away.

BioAmlamax
This product is one that has become a favourite for many of our customers who have challenged immune systems and it has made a huge difference.
A simple ayurvedic "medicine" that has thousands of years of history behind it. The Amla extract is one of natures richest sources of vitamin C and it has immunomodulating properties that allow it to tune the immune system. Find out more about the amazing Amla fruit by clicking here.

Douglas MultiProbiotic 4000.
By keeping the intestines populated with the right bacteria our first line defence that is associated with our "gut" will be ready to act if needed.
The Douglas Multiprobiotic 4000 offers a safe effective blend of billions of beneficial bacteria and the food(prebiotic) for them to thrive in a small, potent, shelf stable capsule. It doesn't need to be kept refrigerated and so is one of those products you can safely take with you while travelling to make sure you are at the top of your game wherever you may be.
A super cost effective front line protection.

A friend and colleague was fortunate enough to be at a live event last week with Dr Wayne Dyer. The timing was impeccable as Wayne Dyer passed away over the weekend. This is obviously a sad moment to lose a wonderfully wise soul, the great thing is that his work - a legacy of books and videos - will live on and be a source of inspiration and education for many years to come.

One of his videos "The Shift" is available FREE for a period of time in remembrance, so if you have a chance to watch this now I would definitely recommend it.

Vaccine Risk for unvaccinated.
New vaccines for malaria, HIV and Ebola can spread diseases say shocking stats.
We are told that vaccines are safe and according to modern medicine experts, those who are vaccinated are protected from nasty diseases like mumps, rubella and measles.

Now we are hearing that individuals who have been treated with new vaccines against malaria, HIV and Ebola will be contagious and put others at risk of infection.

How much Arsenic are you eating?
We are all exposed to a variety of organic elements in our food that includes things like aluminium and lead to name just a couple.
Now we are seeing in some research that levels of arsenic in rice and rice products may be a concern.